What do you eat Post- Workout?

[Entrop]

What carbs?

What proteins?

The more specific you are, the more items I can consider on my shopping list. I think some participation in this thread could help many newbies like me. Hopefully this same question hasnt appeared multiple time on the board, and if it has, hopefully not too recently

 

[moya]

not to hijack the thread, but imo i think sometimes too much emphasis is put on the post-workout meal, and not enough on what we are eating throughout the entire day...
with that said, i would say some faster digesting protein and carbs, no to low fat...
a shake is ok immediately, but you should still get in a solid meal asap, i like eat a 97% lean turkey burger, some broccoli and a sweet potato...

 

[Entrop]

If you have a lot of body fat to lose, is there a certain amount of time you should wait after your workout to eat, or immediately following the session?

Maybe the answer has to do with whether u do cardio or lifting, but how bout with a combo of both?

 

[DaBangEm]

One of the most important times you can eat is right after hitting the gym. I am always on the go so I take a sandwich baggie and dump two scoops of whey in there no matter what. Then I just mix it on my drive home an drink. As soon as I get home I'm making my meal. Nothing in particular but bet your ass it's along the lines if salmon a veggie or salad and a sweet potato. After you exercise your blood is pumping and your system I open to accepting those nutrients. It also compliments your bodies ability to stay anabolic. And my man is too right about what you eat all day really makes a difference. Keep that fire stoked.

 

[75th]

2 chicken breasts
5 egg whites with a bit of salsa
two big bowls of cheerios with 1 cup of milk each OR 2 cups of oats with 1 cup of chocolate milk

Roughly 1,200 calories, 115g protein, 130g carbs, 20g fat.

 

[DaBangEm]

75th with that many proteins and calories at one sitting how can your body possibly process that amount? I would imagine that the rate your body consumes, that amount is mostly turned into waste.

 

[75th]

Negatory. Your body can process a lot more than most believe. From an evolutionary standpoint, do you really think our hunter/gatherer ancestors ate small meals 6 times per day with no more than 25g protein per meal?

Anyone who has consumed 50% or more of their daily caloric intake PWO have had phenomenal results. Give it a try for a week or two.

 

[EZ_E]

If you have a lot of body fat to lose, is there a certain amount of time you should wait after your workout to eat, or immediately following the session?

Maybe the answer has to do with whether u do cardio or lifting, but how bout with a combo of both?

After a workout (if you do it right) the muscle is screaming for protein & the body is depleted of energy....IMMEDIATELY after training I have a serving of protein and carbs, in the form of protein powder with water or juice and a couple scoops of plain oatmeal...

~EZ

 

[DaBangEm]

Negatory. Your body can process a lot more than most believe. From an evolutionary standpoint, do you really think our hunter/gatherer ancestors ate small meals 6 times per day with no more than 25g protein per meal?

Anyone who has consumed 50% or more of their daily caloric intake PWO have had phenomenal results. Give it a try for a week or two.

Is that the only time you do that type of meal? In game to try anything plus I'm at the beginning of a bulk cycle right now anyway. Fuck it I'll eat like a refugee just walking into a Golden Coral.

 

[75th]

Is that the only time you do that type of meal? In game to try anything plus I'm at the beginning of a bulk cycle right now anyway. Fuck it I'll eat like a refugee just walking into a Golden Coral.

The Leangains Guide | Intermittent fasting diet for fat loss, muscle gain and health

3 meals per day, biggest one directly PWO. Fast 16 hours then eat all your cals during an 8 hour window.

 

[bigpokey]

The Leangains Guide | Intermittent fasting diet for fat loss, muscle gain and health

3 meals per day, biggest one directly PWO. Fast 16 hours then eat all your cals during an 8 hour window.

seems a lot easier than 6 meals a day shits a fukn chore, how long have u been usin that 75th?

 

[75th]

About 6-7 months. Best decision ever.

There are numerous studies that show the whole 6-7 meals a day is nothing but bullshit, and that fasting actually INCREASES your metabolism and forces your body to release more GH. All of the studies are posted around on that website.

Plus, 1,200 calorie meals while cutting? Yes please.

You should look into it and thank me later.

 

[moya]

there are actually people on this board that think they need to drop calories super low to cut... im a damn lightweight and im cutting better than them on almost double their calories...

 

[75th]

Who said you need to drop calories super low?

 

[ghettostudmuffin]

Yup.

I don't necessarily think you need to eat 3 square meals a day for that because there is alot to be said about grazing on nuts, lean meat and fruits/veggies throughout the day.

That said I completely agree with 75th on how 25grams max protein is an utter bullshit myth. Ask any really big bodybuilder or powerlifter if they believe that and they will probably look at you funny.

I generally take in around 50 grams whey protein in 2 cups milk after a workout and drink a red bull. I want fast digesting protein and fast digesting sugar. I also find that moderate caffeine consumption directly after a workout makes me feel good for some reason.

Usually about 1.5 hours after that I get really hungry and eat a big ass meal. Then another protein shake 2-3 hours after that.

The body can absorb great amounts of calories and protein depending on what state it is in.

If you have literally fasted all day you could probably consume a couple hundred grams protein inside of 2 hours easily if you are an active lifter. Your body will process it because it needs it.

After a workout your muscles have been damaged and your central nervous system has been weakened. You need protein, carbs, fats and trace minerals/vitamins to repair and recover damaged/lost resources.

There is a diet called the warrior diet and I believe one called the caveman that both recommend very light grazing during the day with the caveman being higher in fats and proteins during the day and the warrior being more fruit and veggie based, but both recommend eating 1 huge meal at night. I'm talking a multi-thousand calorie meal.

I have also heard of guys eating their daily alotment of calories over the course of 3-5 hours rather than 1 bigass hour long meal.

I'm not gonna go into the mechanics of why these work, but they do and you can look them up online.

 

[Entrop]

So is it okay to drink skim milk with your whey PW? Itll add to both protein and carb amounts.

...i thought it would slow down the digestion of the whey.

Also what do you guys think of a cup of fruit in the blender with whey PW before the bigger meal?

Some bananas blueberries strawberries pineapple... yum yum

 

[at(almost)ANYcost]

Karbo-LYN
BCAAs
Whey Isolate/Hydrolysate/Casein
Super Plasma Protein
Creatine Monohydrate + Creatine Nitrate
Need 2 Slin

 

[red head]

i also IF so pre work out for my fasted cardio(30/40 min bike ride) is 5g bcaa then come home and have 60g hi gi carbs 30g whey n 20 mins later hit the iron for about an hour then another 60g hi gi carbs n 30g whey , for my hi gi carbs i have cheerios cos i love em . as 75th said all the stuff about 6 meals n 25g pro in one meal bla bla bla is twoddle . i IF when dieting and apart from my pre n pwo meals i have another 2 meals both with 70g of pro . now my body must be using this as when i change from bulking to dieting my weight/ fat keeps going down but my lifts still keep going up all be it slowly . as for calories i only ever have a small defecit and like to lose weight slowly about a pound( half a kilo) a week or less as ive learnt the hard way when you lose weight fast half of what you lose will be muscle . i figure that you work so F'ing hard to get it why risk losing muscle just for the sake of impatience to see your abs again .youll just end up spinnin your wheels man . you see too many guys walkin around now at about 145/155 lbs looking anorexic but shit THEY GOT DEM ABZ MAN

 

[jk101]

Since I workout early mornings I do a protein shake and bowl of cereal PWO. But then make sure I get an early and good high calorie lunch in later.

 

[Entrop]

Do you eat the PW shake or cereal with milk. Im still dont know if PW skim milk is okay or will it slow down protein

 

[moya]

it would be fine...

 

[at(almost)ANYcost]

Do you eat the PW shake or cereal with milk. Im still dont know if PW skim milk is okay or will it slow down protein

Milk post workout isn't just acceptable, it's ideal. Milk is 80% casein (20% whey) and as repeated research has validated, whey + casein post workout imparts a greater anabolic response.

 

[SANTANAF]

What carbs?

What proteins?

The more specific you are, the more items I can consider on my shopping list. I think some participation in this thread could help many newbies like me. Hopefully this same question hasnt appeared multiple time on the board, and if it has, hopefully not too recently

I can tell you where to go to find healthy meal plans, and diet information if you want to check it out just go to facebook fanpage called The Diet Solution Program 2012 and follow Isabel's tips for success.

 

[j_p]

20-30g whey 20g carbs dextrose or w/e. i dotn over think it. and withsoem creatine. then i have my meal 1hr later

 

[drenchedfitness]

7 egg whites and a glass of milk is enough for me.